Workout

Wednesday, February 6, 2019 6:36 PM

Monday :
1. 1. Heavy Wide Grip Bench Press (4 sets x 4-6 reps)
2. Straight sets* (same weight) x RPE 7-8
3. 2. Incline Cable Flye ( 3 sets x 12-15 reps)
4. Upper pec isolation*
5. 3. Standing Dumbbell Press ( 4 sets x 10-12 reps)
6. 4. Egyptian Lateral Raise ( 4 sets x 12-15 reps)
7. 5. Tricep Press Down ( 4 sets x 12-15 reps)
8. 6. One arm overhead tricep extension ( 3 sets x 12-15 reps)
9. 7. Static Dumbbell Holds ( 2 sets x 60 sec hold)
10. 8. Rope Facepull ( 3 sets x 20 reps)

Tuesday :
1. 1-Arm Lat Pull-In ( 2 Sets of 15-20 Reps )
2. Pull-Up ( 3 Sets of 6-8 Reps )
3. Meadows Row ( 3 Sets of 10-12 Reps (Trap or Lat) )
4. Omni-Grip Lat Pulldown ( 3 Sets of 12-15 Reps (Wide, Medium, Reverse Grip) )
5. In Order - 5A: Rope Facepull ( 2 Sets of 15 - Reps )
6. - 5B: Reverse Pec Dec ( 2 Sets of 15-20 Reps )
7. - 5C: Band Pull Aparts ( 2 Sets of 15-20 Reps )
8. EZ-Bar Bicep Curl (Or Straight Barbell Curl) ( 3 Sets of 6-8 Reps )
9. Incline Dumbbell Curl ( 2 Sets of 15-20 Reps (optional) )
10. Rack Pull ( 3 Sets of 6-8 Reps )

Wednesday :
5-10 Minutes Warm Up

1. Squat ( 3 Sets x 4-6 Reps )

2. RDL ( 3 Sets x 8 Reps (Increase Reps each Week) )
3. Optional : Walking Lunges ( 2-3 Sets x 20 Strides )
4. Single Leg Extensions ( 3 Sets x 10 Reps )
5. Single Leg Lying Leg Curl ( 3 Sets x 8+4 Reps )
6. Single Leg Press Calf Raise ( 3 Sets x 10-12 Reps )
7. Seated Calf Raise ( 3 Sets x 20 Reps )

Thursday :

1. Overhead Press ( 4 x 6-8 reps )

2. Close Grip Bench Press ( 3 x 8-10 reps )
3. Incline Dumbbell Fly (Optional) ( 3 x 10-12 reps )
4. Rope Upright Row ( 3 x 12-15 reps )
5. Band Lateral Raise ( 3 x 12-15 reps )
6. One-Arm Overhead Tricep Extension ( 4 x 12-15 reps )
7. Medicine Ball Pushup ( 3 x RPE 8 )

Friday :

1. LIGHT WARMUP ( 1-Arm Lat Pull-In: 2x15-20 reps )

2. Eccentric-Accentuated Lat Pulldown ( 3x8-10 reps )
3. Chest Supported T-Bar Rows w/ Band ( 3x10-12 reps )
4. Machine High-to-Low Row ( 2x12-15 reps )
5. Kneeling Cable Pull-Over (rope over knee) ( 3x15-20 reps )
6. Snatch-Grip Barbell Shrugs ( 3x12-15 reps )
7. Reverse PecDeck Superset ( 3x12/12 reps )
8. Enhanced Eccentric EZ Bar Curl ( 3x10-12 reps (elbows to sides, forearms spread a bit wider) )
9. Dumbbell Curl Tri-Set ( 2x12/10/8 reps (reverse grip, then hammer, then supinated) )
Saturday :
5-10 Minutes Warm Up

1. Deadlifts ( 4x4 reps ( 75% of 1 rep max ) )

2. Deficit Bulgarian Split Squat ( ( 3x10-12reps ) )
3. Hip Thrusts ( 3x12-15 reps )
4. 3-Second Eccentric Goblet Squat ( 3x15 reps )
5. Enhanced-Eccentric Lying Curl ( 3x10 reps )
6. Machine-Seated Hip Adduction ( 3x30 reps )
7. Standing Calf Raise ( 3x10 reps )